Fitness Jesus

A free program · beginner

From the reformer to the weights room

Four weeks to bring your Pilates control to a barbell, without losing what you love.

4 weeks · 2 lifting + your classes a week · A gym

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  1. Week 1

    Translate the control

    1. Goblet squat 3×8 · Hip thrust 3×10 · Dumbbell press 3×8 · Lat pulldown 3×10
    2. Keep your reformer classes
  2. Week 2

    Add load slowly

    1. As week one, a little heavier
    2. Romanian deadlift 3×8 · Split squat 3×8 · Row 3×10
  3. Week 3

    Find your working weights

    1. Both sessions: the last two reps hard, never ugly
  4. Week 4

    Make it a habit

    1. Two lifting sessions, two reformer classes, one rest day you actually take

Reformer strength is real; loading it with weights builds bone and muscle in a way springs can't. Keep the control.

General guidance for healthy adults. If something hurts in a sharp or unfamiliar way, stop and see a professional.

fitnessjesus.com/programs/reformer-to-weights. Use your browser's Print to save it as a PDF.